One of the main characters in the movie "The Devil Wears Prada" was ready to lose weight at any cost, not even considering gastritis as a dangerous price to pay for a thin waist. Girls and women raised on the philosophy of healthy living no longer agree with this. Our goal is to lose weight without harming your health (but preferably as soon as possible). And it is possible!
Mode is more important than the diet itself
It is equally important for teens and people over 40 to make their daily diet work like clockwork.
Therefore:
- It is worth having breakfast, lunch, dinner and snacks at the same time (regardless of the day of the week);
- If you go in for sports, do your workouts according to a schedule, distribute evenly throughout the week;
- It is advisable to control your weight often (but it is one thing to weigh yourself daily and another - every hour);
Fitness trainers claim that only a third of people can follow a strict regime in real life. So if you get lost from time to time, you should not overdo it. However, of course, neither “everything goes” is necessary.
"Own" power system: efficient, but not deadly
Not all menus will allow you to immediately lose the ordered amount (say, 5kg per week) without harming your health. You will have to choose between an effective but dangerous diet (which includes mono-nutrition and other "strict") and slow but healthy weight loss.
Work efficiently and properly:
- separate food;
- Healthy food (except starchy foods, fried foods, alcohol and mandatory 100% vegetable dinner before 22: 00 - vegetables must be fresh or baked);
- Increase the frequency of eating by reducing portions;
- Daily calorie content gradually - 300-400 kcal per day, no more.
Important: Diet should not be reduced too quickly. It is stressful for the body. Our subconscious mind can decide that the time of hunger has come and "turn on" the internal economy mode, start the "process of impotence" so that the body does not lose fat reserves and even send each unused calories to the reserve, ie to the sides. In this case, a strict diet does more harm than good (plus psychological discomfort from the need to "sit" only on dietary but not always favorite foods).
Fasting days
Nutritionists and even therapists believe that kefir, apples, kefir-apples, cottage cheese, etc. Sh.
but reasonable unloading is also essential. Make sure thedaily ration is not less than 800-1000 kcal. However, avoid physical activity (which includes both sports and intense exercise).
Clean water
Proper water balance in the body is important in any case. Water is responsible for the condition of the skin (which will stay elastic and not lose weight). Water expels toxins from the body, which are released during the "melting" of fat deposits. It also replenishes the stomach, replaces the usual frequent meals and protects against the consumption of excess calories.
To lose weight,Drink 2 liters of clean real water every day. Not all at once: Divide the water into portions in portions, using a maximum of one cup. If you drink one liter immediately, your stomach will tighten and you will lose your constant appetite, because it will be more difficult to "feed" an enlarged stomach.
But observe for yourself: if the body of 9 people is happy to take such frequent drinking, then the body of the 10th person will respond toswelling. This symptom says water intake should be reduced (and also talk to a therapist who will refer you for a kidney or heart test). And if you already know your own problems with these organs, you should discuss your personal listening regimen and weight loss method with your doctor.
Rest of the body
You can not safely lose weight by following a diet and standing in a three-minute bar every day, but regularly deny yourself a healthy sleep. Lack of regular sleep, multiplied by poor diet and constant fatigue as a result of exercise in the gym, in a record time generates stress, chronic fatigue and then hormonal imbalance.
It is advisable to get enough sleep from 10 a. m. to 10 p. m. , so that continuous sleep time is at least 8 hours. During this time, the resting body produces hormones that help the body break down fats. In addition, a full night's rest is a guarantee of fun throughout the day (which is especially important during sports).
Healthy sleep is also "made":
- walks in the fresh air before going to bed;
- orthopedic mattress;
- Quiet atmosphere before bed;
- Calmed emotional background (women suffer from nerves due to refusal of favorite foods, so it is important to prepare properly for the diet and use light sedatives).
Physical education is a sport
Regular fitness or vigorous exercise is the most important condition for rapid weight loss without drastic reduction in calorie intake.
This can be any intensity training.
Best suited:
- Group exercises in the gym (Pilates, yoga, aerobics);
- walk (but it is better to walk step-by-step or with a similar program downloaded to your smartphone - for an adult, daily walking starts from 10 thousand steps);
- Run - 2 or 3 runs a week for 20 minutes at a slow pace;
- Daily exercises at home, but not less than 20-30 minutes a day (you can choose to exercise online, or even go to the hoop and press the button).
But: If you do not get enough sleep or feel well, give up physical education. Squats or pushing through force, overcoming headaches or aching muscles, you are only hurting yourself. And if the sport itself ends in disease, it is better to talk to a doctor - the body warns of a future "accident".
massage
It is nonsense to hope that this procedure will "destroy" the accumulation of fat in the body.
But if you play sports, massage can help relieve tired muscle stress. In addition,massage speeds up blood circulation(meaning that the body can quickly remove toxins).
Contrast showers and "warming" beauty treatments will also be helpful.
Internal training
To lose weight properly,Prepare yourself mentally. You should not buy a fridge magnet with the inscription "Do not eat and this is a cow" - such a "motto" will be fun for 5 minutes, and then it will be boring.
It is more sensible to drink light sedatives or take a course of medications that strengthen the nervous system and cope with stress in advance (at least 2 weeks before the diet)
This could be:
- Light pharmaceutical products (say, vitamins);
- herbal tea (pharmacy drugs are so called - "soothing", "anti-stress");
- Essential oils (vanilla, mandarin, lavender).
By the way: Keeping a food diary can also be called psychological preparation. While not changing your diet, start recording all the portions (even snacks), do not forget about meal time. This will help you understand your major eating mistakes, or the reasons for gaining and maintaining excess weight.
Hunger or not. . .
Even after starting a diet, remember:Hunger is not a friend, but an enemy. Because of constant hunger, you feel stress, tension, risk of being “broken” momentarily incorrectly. It is best to consider hiding frequent safe meals with low or even negative calorie supplies of apples, celery, cucumbers and other foods.
You can prepare vegetables for future use (wash, peel, cut, grate or prepare a salad without dressing and place in the refrigerator in a closed container). To prevent the apple slices from darkening, sprinkle with lemon juice.
Calculation of body mass index
Sometimes a woman loses weight violently, not realizing that in fact their weight is within normal limits. Body mass index (BMI) can help you find out if you are overweight or not, how much you have exhausted yourself.
BMI is defined by the formula: weight divided by height (meters) squared.
Example: 165 in height and 75 kg in weight, we get 75: (1. 65 * 1. 65) = 27. 54.
The result remains to be checked:
- For adults under 19 - extremely reduced weight;
- 19-24 - You are of normal weight;
- 25-29 - Excess weight is clearly pronounced;
- 30 and above is a sign of obesity.
These are not the only useful numbers that can help you lose weight safely. Doctors and nutritionists also know the norms of "soft" weight loss - 3-4 kg per month. The decision to lose 10 kg, divide your goal into 3 or 4, and you will understand that losing 4 kg every month does not bring the body, you should not rush to spend 2, 5 months for weight loss (10/4).
New good habits
- The sharper the dish, the faster the portion is spent. This means that there will be no thorough chewing and rejection of the supplement. So, for weight loss, it is worth giving up mustard-flavored peppers with mustard and "hell" spices.
- saves food for the family. . . But also very caloric. As well as the constant standing of the stove with the obligatory removal of the sample of each prepared dish. You can not lose weight by forcing yourself to chew only a salad of dandelion leaves, but after dinner throw in the mouth slices of bread, the remaining cutlets and bitten sweets. Yes, it is not economical, but food that you can not refuse will definitely "stuck" on your side.
- It is unwise to refuse without the basic products, replacing them with alternatives. Let’s say you want to lose weight over vegetarianism, remember - it makes sense to replace meat with soy and other legumes, avocados, nuts, and don’t give up on milk or eggs.
- It is best to buy a kitchen scale immediately. Eye training is very easy to double your dietary dose!
- Huge supply of food is evil. On the one hand, buying a lot of food is smart - you do not need to go to the store often. Instead, a locked refrigerator and pantry constantly calls it a "sin" that makes it difficult to lose weight fast.
- Lack of control over sugar consumption is also evil. You heroically started drinking tea and even coffee without sugar and are terribly proud of it? And, of course, give up sweets and other donuts? But the list of sugary foods is much wider than it seems. For example, any fast diet completely excludes bananas, grapes, raisins, packaged juices. . .
- Many foods seem "harmless" and are often eaten in a hurry. Meanwhile, one teaspoon of milk in coffee is 9 kcal, one cup of kefir - 148 kcal (and if it is sugar-free yogurt, then 230 kcal in general), medium apples - 120 kcal, chicken eggs - 158 kcal, 100 g of nuts - about 645 kcal. . . And these are just snacks that are often not even noticed!
- Food is a great evil, like taking away stress or holding hands. Keeping a food diary can distract us from many eating habits that are detrimental to our figure. How many times have you made a sandwich "under the TV", for company with someone, "from the nerves"?
- enlarged stomach. The walls of this body are elastic muscles that can change their shape. Double and triple supplements stretch the stomach, making it impossible to get small portions. Look for yourself: If you have enough standard portion of food from the cafe (soup bowl + salad), your stomach is in good shape. And if you feel hungry after such a meal (even 15 minutes after lunch), insert a fist. There is no need to perform surgery and close the stomach, but for a very long time you will need to prepare the willpower without overeating.
You can approach this issue more carefully, not only by reviewing your own eating habits, but also by reviewingpsychological attitudes.
Popular Safe Diet Review
Vegetarianism
This diet has many advantages over others: it allows for grains, breads, vegetables and fruits. Unlike veganism, vegetarianism does not give up some products of animal origin (eggs, dairy products, honey).
Vegetarianism will be important if your old diet includes large amounts of fish and fatty meats (mackerel, salmon, pork).
If it is impossible to eat "herbs" well, nutritionists recommend arranging avegetarian weekendor a few weeks.
"The main thing was the time before six! "
It is believed that you can lose 5 kg per week if you skip late meals and even breakfast before bed, and you have time to finish the last meal before 18: 00 (maximum 19: 00). At the same time, dinner should be light: say, a vegetable salad with vegetable oil and cooked lean fish.
But it's not that simple.This feeding system makes no sense unless other meals are properly calculated:
- Food should be divided into small but frequent (4-5 times a day) portions;
- It is better to choose cereals for breakfast (for example, oatmeal with bananas and coffee);
- Food: Fruit (fresh is better because dried fruit is high in calories);
- For lunch, allow cereals (porridge, soup, bread), meat, vegetables;
- Afternoon Tea: A light milk dish.
It is better to cook in a double boiler, in the oven. Give up the phrase while losing weight.
If you wake up hungry during this diet, give yourself a slice of apple or a few tablespoons of a light salad before bed.
Healthy food
- Breakfast: "right" carbohydrates - with whole grain butter, nuts, berries or fruits. Muesli or granola (but this product is carefully selected, contains a lot of sugar). In the preparation of sweet porridge can be added cottage cheese, sweet - boiled eggs. Kefir, yogurt, tea or coffee (not sweet) will make
- Second Breakfast (or snack # 1): 1 fruit or a glass of kefir.
- Lunch: Vegetarian soup. Light meat or fish (rabbit, chicken, turkey, veal, river fish or sea hake, pollack). Vegetables (stewed, cooked, steamed or fresh) with crude oil.
- Podnik (or snack # 2): Raw sour cream.
- Dinner: Meat, fish, vegetables (same as for lunch, but without soup).
- Second Dinner (snack number 3): One glass of kefir or light yogurt.
Remember to drink plenty of clean water. You should not replace it with tea or coffee (and especially with juices that contain a lot of sugar).
The only downside to this diet is that it does not work temporarily. To have a lean body, you need to instill in yourself a constant habit of proper nutrition. First, wait at least 3 weeks.